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I use this dieting strategy while training for contests with great results.I recommend it to anyone who is looking to lose excess bodyfat.That includes just about all of us here!
I think carb-cycling is the best way to drop bodyfat while still maintaining a decent energy level.I would advocate doing 3 low carb days followed by two slightly higher days.
A good starting point is to use 1-1.5 grams of carbs per pound of bodyweight as your highest carb intake day of the week.So if a person weighed 200 pounds they would ingest 200 grams of carbs on their highest carb day!
Here is the way that I break it down when I`m trying to lean out and drop excess bodyfat.
Day-1)150 gms.
Dat-2)100 gms.
Day-3) 50 gms.
Day-4)125 gms.
Day-5)200 gms.
I just keep repeating this cycle as I go along through my diet.Of course your nutrition should be spot -on and you should eat "clean" foods only!!
Keeping protein high while carb-cycling is imperative, as this will help to ensure that you retain hard-earned muscle tissue.I would also recommend 1-1.5 grams of protein per pound of bodyweight for most people.
Some people like to arrange this cycle so that their higher carb days fall on the days of their most demanding workout.This is fine, but I do not think it`s necessary.Lower carbs, on a hard training day, will ensure that you deplete glucose and glycogen stores, thus burning fat as fuel.
For best results, do not go below 50 grams of carbs.
The whole idea is to keep them low throughout the entire diet. The only exception to this rule is if you hit a fat burning plateau.
When this happens ,as it eventually will ,drop to zero carbs for three days, to kind of jumpstart the metabolism again.
The body does not want to lose weight .We are trying to force it to go against it`s own will so to speak.It will eventually adjust to this plan, or any other diet over time, and then you have to get the metabolism back into fat burning mode to combat the body`s resistance.
Zero carbs for 3 days accomplishes this task quite well.Do not stay at zero carbs for any longer than the recommended 3 days.
You burn fat very efficiently on the lower carb days, while still having enough energy to train,and on the higher carb days, you are replenishing glucose and glycogen stores for repair and fuel storage, for future training sessions.
I think carb-cycling is the best way to drop bodyfat while still maintaining a decent energy level.I would advocate doing 3 low carb days followed by two slightly higher days.
A good starting point is to use 1-1.5 grams of carbs per pound of bodyweight as your highest carb intake day of the week.So if a person weighed 200 pounds they would ingest 200 grams of carbs on their highest carb day!
Here is the way that I break it down when I`m trying to lean out and drop excess bodyfat.
Day-1)150 gms.
Dat-2)100 gms.
Day-3) 50 gms.
Day-4)125 gms.
Day-5)200 gms.
I just keep repeating this cycle as I go along through my diet.Of course your nutrition should be spot -on and you should eat "clean" foods only!!
Keeping protein high while carb-cycling is imperative, as this will help to ensure that you retain hard-earned muscle tissue.I would also recommend 1-1.5 grams of protein per pound of bodyweight for most people.
Some people like to arrange this cycle so that their higher carb days fall on the days of their most demanding workout.This is fine, but I do not think it`s necessary.Lower carbs, on a hard training day, will ensure that you deplete glucose and glycogen stores, thus burning fat as fuel.
For best results, do not go below 50 grams of carbs.
The whole idea is to keep them low throughout the entire diet. The only exception to this rule is if you hit a fat burning plateau.
When this happens ,as it eventually will ,drop to zero carbs for three days, to kind of jumpstart the metabolism again.
The body does not want to lose weight .We are trying to force it to go against it`s own will so to speak.It will eventually adjust to this plan, or any other diet over time, and then you have to get the metabolism back into fat burning mode to combat the body`s resistance.
Zero carbs for 3 days accomplishes this task quite well.Do not stay at zero carbs for any longer than the recommended 3 days.
You burn fat very efficiently on the lower carb days, while still having enough energy to train,and on the higher carb days, you are replenishing glucose and glycogen stores for repair and fuel storage, for future training sessions.
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